“I can’t stand when someone says they want some ice cream and someone will tell them to have some celery sticks—that is nothing like ice cream!” says Lisa Sasson, professor of nutrition at New York University’s School of Nutrition, Food Studies, and Public Health. “We often have urges for certain types of foods,” she says. “You might want something crunchy and salty or cold and refreshing,” says Sasson, adding that if you make yourself something that is closer to what you crave, you’re more likely to be satisfied. “So if someone is in the mood for ice cream, something else that’s creamy or cool might do.” And if you have a hankering for something salty and crunchy like chips or puffs, will baby carrots do the trick? “If you dip the carrots into something like a spiced yogurt dip,” according to Sasson, “that could satisfy that urge for crunchy and savory.”

Read on for Sasson’s alternatives to ice cream and other tips on mindful snacking.

If you’re in the mood for something savory and crunchy like potato chips, try…